I’ve been resting all this week due to self-diagnosed tendonitis in my knee’s. So no riding, no gym sessions nada exercise.

Diet wise I’ve been fairly good. Carb heavy dinners and breakfast, rubbish for lunch, to many Monster energy drinks (I’ve been buying them to create a YouTube video where I take my BP, drink the Monster, then take my BP at regular intervals to measure change but I drink them for enjoyment) Booze on the weekends

Yet after all that I weigh in this morning and this is what I saw 93.8kg. this is the lightest I’ve been in over 12 years

A funny side point. I’ve been recording my weight on a free app on my phone. It’s been telling me that my BMI is in the 80’s I just assumed that the app had the formula wrong. But no, I entered my height as 107cm instead of the 175 that I am So now my BMI is correct and I’m approaching “overweight” as opposed to “obese"

The big news this week is that I have lost 900 grams, so in the last 3 weeks I'm down 3.3 kgs and feeling fairly pleased with that. Nothing extraordinary on the bike but I have set a new recent PB in the pool with 40 (extremely slow) laps. My actual PB is 50 laps but that was set around 35 years ago. Nine hundred grams WOOOOOHOOOO

It would not be at all strange if history came to the conclusion that the perfection of the bicycle was the greatest achievement of the nineteenth century.

I live in rural NSW near Canberra and only cycle on the weekends this time of year. Work in a sedentary but stressful Sales role so need to be car and suit bound during the week.Have been riding for about a year now and covered around 1100km. Plan is to get 2000km done this year. Currently at 460 km so a bit behind target. Will catch up as the year progresses.

Life is like riding a bicycle - in order to keep your balance, you must keep moving. ~Albert Einstein

laufmaschine wrote:I live in rural NSW near Canberra and only cycle on the weekends this time of year. Work in a sedentary but stressful Sales role so need to be car and suit bound during the week.

I’ve come from being 128.5 kg (BMI = 41) down to currently 94.2 (BMI = 30).

Based upon what you’ve said here I believe that your best shot at losing weight is through diet. A good start is to begin recording what you eat there are numerous sites on the net for this purpose but I find Calorie King to be pretty good and being Australian that helps. The advantage of keeping a food diary is that you can see where the calories are coming from and can start making adjustments.

As for increasing your exercise this may require some serious thinking, look through the stuff you do during the day and see what can be eliminated to make way for additional exercise. Is there an opportunity for a short ride in the morning or one in the evening? Even a 5 km ride is better than watching TV.

I hope this helps

It would not be at all strange if history came to the conclusion that the perfection of the bicycle was the greatest achievement of the nineteenth century.

Agree Hamster ... Diet is the MOST important part. just look at how much activity it rakes to burn bad calories. Biggest enemy of mine .... red wine. I use it as a stress valve. as for time before and after work.... not much when regularly pulling 14 hrs a day. Weekends is best chance for riding. Anyway....tryign to be more careful on diet an maintain the weekend rides.

Life is like riding a bicycle - in order to keep your balance, you must keep moving. ~Albert Einstein

Just to emphasis the value of a food diary. Normally I have a salad for lunch, normal thing lettuce, tomato, cucumber etc with some fetta cheese. The fetta contributed 84 calories and 322 mg of sodium. This is not a particularly big deal, but by substituting a low-fat ricotta I can save 68 calories a day and 274 mg of sodium.

Now I fully accept that 68 calories a day isn’t much but over a working year that amounts to around 16,300 calories which equates to around 2.1 Kg of body fat.

The point I’m trying to make is not about the cheese but rather looking for opportunities to save a few calories here and there because they do add-up.

It would not be at all strange if history came to the conclusion that the perfection of the bicycle was the greatest achievement of the nineteenth century.

The diet and exercise program paid dividends this week and I’ve shed 1.1 kgs of unnecessary weight. Since starting I’m down 4.3 kgs, there is still a fair way to go but so far there has been a good start.

My weekly cycling kms are coming up as is the number of laps I’m doing in the pool. This morning on the bike I felt stronger than usual – probably not stronger but lighter.

It would not be at all strange if history came to the conclusion that the perfection of the bicycle was the greatest achievement of the nineteenth century.

Hamster wrote:The diet and exercise program paid dividends this week and I’ve shed 1.1 kgs of unnecessary weight. Since starting I’m down 4.3 kgs, there is still a fair way to go but so far there has been a good start.

My weekly cycling kms are coming up as is the number of laps I’m doing in the pool. This morning on the bike I felt stronger than usual – probably not stronger but lighter.

07/03/2010 103.0 kgs BMGrrr25/03/2012 100.5 kgs BMI 26.7 ... aim to get down to a BMI of about 22 (82-83 kgs).08/04/2012 97.2 kgs BMI 25.8 ... be in the healthy range soon .22/04/2012 95.8 kgs BMI 25.45 ... binged out two days in the last two weeks .14/05/2012 94.2 kgs BMI 25 Back on track after lots of long races.

OK I'm back from our cruise and holiday in Europe.When I left I'd just touched 94.5kg (down from 127kg last October/November).When I weighed in yesterday on returning home I weighed 100.5kg, an increase of 6kg in 4 weeks. (whew!!!) During the trip I paid no attention to diet and could well have eaten and drunk for Australia. Today, after my first day back on the straight and narrow, I dropped 1.5kg to 99kg.Still more to do.CheersTony

There are only two types of cyclist.Those that have crashed and those that are about to.

lifetime high of 135 kg in june 2005.down to 105 kg about june 2006.moved in with missus in jan 2007... ballooned back up to 122kg by oct 2009.

started weight loss again in jan 2011.down to 115kg for my wedding on 21/june/2011.two week honeymoon back up to 120kg!

todays weight, 112kg, and still on the way down, desperate to crack 109.9kg before july 2012.

what works for me...museli, yoghurt breakfast.steamed vegies or soup for lunch, making sure more vegies are on shopping list.nuts for snacks.avoiding bourbon n coke with pizza!myfitness pal android app for tracking calories.riding 100km or more every week and two comp nights of squash a week.

what hinders my weight loss...supper after squash.hitting the booze, and associated munchies.christmas, its worth plus 5kg!discovering the calorie dense treats missus has bought cause its on special.

some surprising things...hurt my knee, no exercise for 3 weeks, focussed on lowering calorie intake and lost weight!find myself motivated by weighing myself in dehydrated state, thats worth another 1 to 2 kg less on the scales, even though i will put it back on with hydrating, its still motivating to see the lower number. that motivation means i eat better for a few days.the idea of taking a day off... fing bs imo, it breaks my rhythm and demotivates me.

Peacewise wrote:what works for me...museli, yoghurt breakfast.steamed vegies or soup for lunch, making sure more vegies are on shopping list.nuts for snacks.avoiding bourbon n coke with pizza!myfitness pal android app for tracking calories.riding 100km or more every week and two comp nights of squash a week.

what hinders my weight loss...supper after squash.hitting the booze, and associated munchies.christmas, its worth plus 5kg!discovering the calorie dense treats missus has bought cause its on special.

I'm ever refining what works and I've concluded the following...

1) Weigh yourself EVERY MORNING before breakfast.2) Avoid processed food (shop around the periphery of the supermarket and avoid shopping the aisles)3) No carbs after 4pm.4) Never, ever drink soft drink and fruit juice only sparingly.5) When you're out socialising, never eat the nibbles such as crisps, spring rolls etc. and don't drink cheap crappy wine. Save yourself until you get home and eat and drink quality.6) Avoid alcoholic beverage intake. (I've gone from a reasonably heavy everyday drinker to a special occasion and weekend only drinker)

It's easy to get the weight off, it's something else keeping it off.

There are only two types of cyclist.Those that have crashed and those that are about to.

The Walrus wrote:I've been watching what I eat but mainly reducing portions. More riding and Pilates...

4/4/12 I was almost 92 kilos

4/4/12 I'm about 85.5 kilos

80 is my immediate target

I'm not a great believer in reduced portion size UNLESS you're eating the WRONG food.I've lost 30kg in 6 months and I eat a mountain of food. Sometimes I have to use 2 large plates for dinner to manage all the tucker.It's nothing for me to eat a full chicken breast at dinner.We can eat pretty well as much as we like if we eat the right food.

There are only two types of cyclist.Those that have crashed and those that are about to.

iMad wrote:I'm ever refining what works and I've concluded the following...

1) Weigh yourself EVERY MORNING before breakfast.2) Avoid processed food (shop around the periphery of the supermarket and avoid shopping the aisles)3) No carbs after 4pm.4) Never, ever drink soft drink and fruit juice only sparingly.5) When you're out socialising, never eat the nibbles such as crisps, spring rolls etc. and don't drink cheap crappy wine. Save yourself until you get home and eat and drink quality.6) Avoid alcoholic beverage intake. (I've gone from a reasonably heavy everyday drinker to a special occasion and weekend only drinker)

It's easy to get the weight off, it's something else keeping it off.

1. Yes i agree. Accuntability and motivation.2. Yep, especially bread and pastry.3 n 4. Glad that works for you.5. Yep, also See 2.6. Lots of calories in booze. Fyi 8 cougar cola tinnies is an entire days calories!

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